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16-minute bodyweight AMRAP

Squats, push-ups and burpees for as many rounds as you can in 16 minutes: a no-equipment functional fitness session for any level.

Level
All levels
Duration
30 min
Equipment
No equipment
Access
FreeWorkout
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Who it’s for: Anyone who wants a short, hard full-body session at home or in the gym, with no equipment.

An AMRAP (as many rounds as possible) is the simplest functional fitness format: one short circuit, repeated for a fixed time, at a pace you can keep. This one needs no equipment at all: squats, push-ups and burpees, round after round for 16 minutes.

Pace it so you are still moving in the last minute; a steady 7 rounds beats 4 fast ones and a long rest. Count your rounds and write them down: next time, aim to beat the number. If push-ups slow you to a stop, do them on your knees or with your hands on a bench, and keep the burpees step-back if jumping is too much.

What the session involves

  • A short bodyweight warm-up, twice through
  • AMRAP 16: 12 bodyweight squats, 9 push-ups, 6 burpees
  • Aim for 7 rounds; write down your score
  • A 5-minute cool-down

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

    2 rounds

  2. Main set

    AMRAP: as many rounds as possible in 16 min. Aim for 7 rounds.

    • Bodyweight Squat

      Full depth, chest up

      12 reps
    • Push-Up

      On your knees or hands on a bench if needed

      9 reps
    • Burpees

      Step back instead of jumping if needed

      6 reps

  3. Cool-down

    • Walk and stretch
      5 min

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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